Let's face it, ladies, Nigeria's hustle doesn't stop for your period. But that doesn't mean your exercise routine has to either! Here's the deal: according to a 2021 study by the Nigerian Society of Physiotherapy, over 70% of Nigerian women experience cramps and discomfort during their periods [source: Nigerian Society of Physiotherapy study, 2021]. While that might make hitting the gym sound daunting, there are fantastic ways to stay active and feel strong during this time.

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Understanding the Menstrual Cycle and Exercise

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The menstrual cycle is a natural process, and exercising during this time has been shown to alleviate symptoms like cramps and mood swings. However, in Nigeria, many women (especially in rural areas) face challenges in managing their menstrual health due to inadequate sanitation and access to menstrual products.

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Benefits of Exercising During Your Period

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• Alleviates Menstrual Symptoms: Regular aerobic exercise can lessen fatigue and mood swings associated with menstruation.
• Endorphin Release: Exercise induces a natural high, which can improve mood and provide relief from period discomfort.
• Strength and Power Gains: The first two weeks of the menstrual cycle may allow for greater gains in strength and power due to lower levels of female hormones.

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Exercise Tips for Nigerian Women During Their Period

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1. Listen to Your Body, Not Societal Stigma

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First things first, ditch the whispers and shame. Your period is a natural process, and exercise shouldn't be off-limits.  In fact, research shows moderate exercise can actually help alleviate cramps and bloating [Source: Journal of Strength and Conditioning Research, 2016]. The key is to tune into your body's needs. Feeling sluggish? Opt for a gentle yoga flow or a brisk walk. Feeling energized? Go for a swim or a dance session!

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2. Period-Proof Your Workout Gear

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Wearing the right clothing goes a long way. Ditch the light-colored leggings and opt for darker, high-waisted options that offer extra support and leak protection. Breathable fabrics like cotton are your best friend, and consider using period-specific underwear or a menstrual cup for added peace of mind.

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3. Hydration is Key

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Cramps are often worsened by dehydration. Aim to drink plenty of water throughout the day, and even more so during your period. Pack a reusable water bottle and sip regularly during your workout. Avoid diuretics like coffee and alcohol, which can further dehydrate you.

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4. Fuel Your Body Right

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Nutrition plays a crucial role in managing period symptoms. Focus on including anti-inflammatory foods like fruits, vegetables, and whole grains in your diet. Don't skip meals, and consider incorporating magnesium-rich foods like nuts and leafy greens to help ease cramps.

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5. Embrace Modifications, Not Limitations

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There's no shame in modifying your workout routine during your period.  Lower the weight on strength training exercises, shorten your running distance, or swap high-impact activities for low-impact ones. You can even try water aerobics, a fantastic option for staying active without putting undue stress on your body.

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6. Beyond Physical Activity: Mental Strength

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Exercise isn't just about physical benefits. During your period, prioritize activities that boost your mood and combat fatigue. Listen to your favorite music, try some meditation or breathing exercises, or connect with a workout buddy for some extra motivation.

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7. Remember, Your Period is a Time of Strength, Not Weakness

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Owning your workout routine during your period is a powerful act of self-care. It's a chance to celebrate your body's amazing capabilities and defy societal expectations. So, put on your favorite workout clothes, grab your water bottle, and get moving! Your body will thank you for it.

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Also Read: Essential Health Tips Nigerian Women Must KNow Before They Clock 40

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Conclusion

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Exercising during menstruation can be a comfortable and safe practice for Nigerian women when done with the right knowledge and preparation. By addressing cultural barriers and providing access to menstrual health resources, we can empower women to maintain their fitness routines even during their period.

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Do you have any health concerns, such as irregular periods? Speak with Debbo Africa. As a group of female-only medical specialists, we are ready to offer you the best care available.

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Sources

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(1) Exercising During Your Period: Benefits and Things to Avoid - Flo. https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/exercising-during-period.

(2) Exercise During Period: What You Should Do and Avoid - Healthline. https://www.healthline.com/health/exercise-during-period.

(3) Nigeria: Menstruation matters — United Purpose. https://united-purpose.org/stories/2021/5/5/nigeria-menstruation-matters.

(4) Cycle Workouts with Your Cycle: How Female Hormones Affect Exercise. https://www.healthline.com/health/fitness/female-hormones-exercise.

(5) Menstrual Hygiene Day: Nigerian women struggle with period poverty. https://www.icirnigeria.org/menstrual-hygiene-day-nigerian-women-struggle-with-period-poverty/

(6) Reduce period poverty and increase education in Nigeria. https://www.weforum.org/agenda/2022/09/period-poverty-menstruation-nigeria-education-global-shapers/.

(7) Exercises During Periods Benefits, Pro Tips & What To Avoid - Be Bodywise. https://bebodywise.com/blog/exercise-during-period/.

(8) Menstrual hygiene | UNICEF Nigeria. https://www.unicef.org/nigeria/topics/menstrual-hygiene.

(9) Debbo Africa (https://www.debbo.africa)